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Title : Mythbusters: Exercise is the key to weight loss
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Mythbusters: Exercise is the key to weight loss

Myth

exercise is great for weight loss.

Reality

believe it or not, exercise to lose weight is not one of the best benefits of exercise . Regular exercise comes with a lot of health benefits, but if you are trying to lose weight, it is best to focus on your diet.

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The Nitty

If you've ever struggled with weight loss long term or get rid of those last few pounds, you've probably wondered what is more important: revamping your diet or go to the gym regularly. The verdict is in :. When your goal is to lose weight, change your diet is what makes all the difference

Reason 1: You many calories are not burned through physical activity [

While all ads for gyms and campaigns for people on the move might lead you to believe otherwise, the truth is that for most of the Accounts people physical activity only about 30 percent of calories the body burns one day. ( 1 ) The other 70 percent is determined by your basal metabolic rate or the energy your body expends just by living.

in fact, one study found that measuring physical activity alone is not a determinant of unhealthy weight gain in children. In other words, children who are physically active may still be overweight, probably due to food choices. ( 2 )

We can see this in another way, too. The prevailing theory is that a person needs to cut about 3,500 calories to lose one pound (note that the exact calories vary depending on the initial weight of the person and other individual factors). ( 3 ) You can do this by eating 3,500 calories less or working out.

This means that if you want to lose a pound a week, you would have to cut around 500 calories one day - the equivalent of four slices of bacon, a can of soda and a bagel with cream cheese or just 4.5 ounces of cheddar cheese. ( 4 )

If you wanted to burn the same amount of calories through exercise, you are looking at roughly five mile run every day of the week. Which they are more likely to stick with

Reason 2 :? You are overestimating the amount of calories you burn ...

You know that great feeling after a workout, when you get a slice of pizza or an extra slice of cheese at lunch allows, as it had a workout such kick-ass? You're not alone. Most of us really overestimate the intensity of a workout is. ( 5 ) The result is that can sabotage their own efforts to exercise overcompensating the amount of food you need later.

A study by the Department of Pediatrics at Harbor-UCLA Medical Center were both males and females who exercise regularly keep track of what they ate and how much energy you spend. On paper, the subjects lost weight. In reality, however, they underestimated the amount they were eating and overestimate the amount of calories burned. ( 6 )

Reason 3 :. ... And underestimates the amount you eat

No matter how strict you are with your workout routine, organs adapt. What it was once a hard workout for you might be much easier after a few months, which affects the amount of calories you burn.

And unless you spend every waking hour in the gym, you can not run faster than 27-plus meals eaten per week (and that's before appetizers!). In another study, this time conducted by the Faculty of Human Kinetics at the University of Ottawa and published in Journal of Sports Medicine and Fitness , participants were asked to exercise and estimate the amount of calories that burn on a treadmill. ( 7 ) They were taken to a buffet and asked to eat the equivalent of calories burned - and ate two to three times the amount burned

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The solution: do not exercise to lose weight - eat to lose weight, exercise of all the other benefits

Please note that I am not advocating avoid exercising. The benefits of exercise widely reported and go from feeling happier to reduce the risk of a number of ailments, from heart disease to cancer. An exercise plan that suits your fitness level is so important.

But if you're trying to lose weight, adjust your diet it is the best option compared with exercise to lose weight. What are some easy ways to create new healthy eating habits?

1. Make your own meals

This is a biggie. Being able to know exactly what is in their food and how it is prepared, along with the heavy portion size is critical.

If you are struggling to have enough time to cook, I suggest spending an hour or two at the weekend preparing their food and snacks for the week. I would go so far as to suggest that skips a session in the gym and use that time to get your food prepared in place. Is that key.

If you need suggestions, I have a variety of healthy recipes to choose from, ranging from breakfast to the mains and even good-for-you candy.

2. Practice Conscious Eating

Keep a food diary to keep track of how much you are eating, feeling when you eat emotionally and completely be in tune at lunch are great ways to start making gradual changes to your diet that you can stick to.

3. Swaps make sustainable

A healthy diet should not go out the window once you reach the desired weight. It might take longer, but making small, gradual changes that you can stick to for good is the way to go. For a diet that is full of delicious food and leaves you satisfied - and promotes optimal health - I suggest that cure diet food

4. . better exercise, no more

instead of spending hours in the gym at low intensity, try high intensity interval training. HIIT workouts burn more calories in less time. Weight lifting and strength training also help increase afterburn effect , or the amount of calories you burn after exercise. When these are combined with a sound, a nutritious diet, you will see the results

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